Best HIIT Home Workout Plans for 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective fitness methods, allowing you to burn calories quickly and improve your cardiovascular health—all from the comfort of your home. Here are the best HIIT workout plans for 2025 that you can easily incorporate into your routine.

1. Full-Body HIIT Blast

• Equipment Needed: Dumbbells, mat
• Difficulty Level: Intermediate
• Calories Burned: 300-500 per session

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|---------| | Jumping Jacks | 30 sec | 4 | - | | Dumbbell Squats | 30 sec | 4 | 12-15 | | Push-Ups | 30 sec | 4 | 10-12 | | Burpees | 30 sec | 4 | 8-10 | | Mountain Climbers | 30 sec | 4 | - | | Plank | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

2. Core Crusher HIIT

• Equipment Needed: Stability ball, mat
• Difficulty Level: Beginner
• Calories Burned: 200-300 per session

| Exercise | Duration | Sets | Reps | |-----------------------|----------|------|---------| | Russian Twists | 30 sec | 4 | 15-20 | | Plank to Shoulder Tap | 30 sec | 4 | 10-12 | | Bicycle Crunches | 30 sec | 4 | 15-20 | | Leg Raises | 30 sec | 4 | 10-15 | | Side Plank (each side)| 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

3. Cardio Kick HIIT

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 350-450 per session

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|---------| | High Knees | 30 sec | 4 | - | | Front Kicks | 30 sec | 4 | 10-12 | | Side Kicks | 30 sec | 4 | 10-12 | | Jump Squats | 30 sec | 4 | 10-12 | | Shadow Boxing | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

4. Upper Body HIIT

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: 250-400 per session

| Exercise | Duration | Sets | Reps | |-----------------------|----------|------|---------| | Push-Ups | 30 sec | 4 | 10-12 | | Dumbbell Shoulder Press| 30 sec | 4 | 10-12 | | Tricep Dips | 30 sec | 4 | 10-12 | | Bent Over Rows | 30 sec | 4 | 10-12 | | Plank to Push-Up | 30 sec | 4 | 8-10 | | Rest | 30 sec | 4 | - |

5. Leg Day HIIT

• Equipment Needed: None or resistance bands
• Difficulty Level: Beginner
• Calories Burned: 250-350 per session

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|---------| | Bodyweight Squats | 30 sec | 4 | 12-15 | | Lunges | 30 sec | 4 | 10-12 | | Glute Bridges | 30 sec | 4 | 12-15 | | Wall Sit | 30 sec | 4 | - | | Calf Raises | 30 sec | 4 | 15-20 | | Rest | 30 sec | 4 | - |

6. HIIT Tabata

• Equipment Needed: Timer (app or clock)
• Difficulty Level: Advanced
• Calories Burned: 400-600 per session

| Exercise | Duration | Sets | Reps | |-----------------------|----------|------|---------| | Burpees | 20 sec | 8 | - | | Jump Squats | 20 sec | 8 | - | | Push-Ups | 20 sec | 8 | - | | High Knees | 20 sec | 8 | - | | Rest | 10 sec | 8 | - |

7. Family HIIT Fun

• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: 200-300 per session

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|---------| | Animal Walks | 30 sec | 4 | - | | Freeze Tag (run) | 30 sec | 4 | - | | Partner Push-Ups | 30 sec | 4 | 5-10 | | Relay Races | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

8. Yoga HIIT

• Equipment Needed: Mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 150-250 per session

| Exercise | Duration | Sets | Reps | |-------------------------|----------|------|---------| | Sun Salutations | 1 min | 4 | - | | Chair Pose to Plank | 30 sec | 4 | - | | Warrior II to Side Angle| 30 sec | 4 | - | | Vinyasa Flow | 1 min | 4 | - | | Rest | 30 sec | 4 | - |

Conclusion

Incorporating these HIIT workout plans into your routine can significantly enhance your fitness levels and help you achieve your health goals. Whether you're a beginner or an advanced athlete, there's a plan for everyone. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your needs. Plus, you can use HSA/FSA funds for eligible expenses, making it even more accessible.